WOD / Blog
17 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 1 x 15 Stimulus/Focus: Spend 15 minutes finding your heaviest set of 15 reps. The gold standard is your bodyweight! WOD: Nancy 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Stimulus/Focus: Benchmark time! Push hard on the run and complete the OHS unbroken if […]
15 November 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
14 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 10 x 10 Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock. WOD: Max Effort 2k Row Stimulus/Focus: You may set the damper wherever you like. Stay on the seat and hold onto the handle until you cross the finish line! Cool Down: ROMWOD
13 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Back Squat 6 x 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. WOD: 10 Minute AMRAP 5 Hang Clean and Jerk (115/75)(75/55)*Any style clean and any style jerk* 10 Back Squats (115/75)(75/55) 15 Toes to Bar Stimulus/Focus: Aim […]
12 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Jerk 5 x 5 Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock. Work on cycling the barbell quickly. WOD: Six 3-Minute Rounds 20 Ab Mat Sit Ups 15 Air Squats 10 Handstand Push Ups Stimulus/Focus: These are six quick sprints! You will have a separate time for […]
11 November 2025
Warm-Up: Coach’s Choice Strength/Skill: Get Ready to Workout! WOD: Small 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 Stimulus/Focus: Hero WOD time! This will be a grind. There […]